MOVEMENT: Keeping your torso as upright as you can, push your hips back, bend your knees, and quickly lower your body until your thighs are at least parallel to the floor. Without pausing, immediately push yourself back up to the start as fast possible. Immediately repeat, performing the repetitions as quickly as you can for 15 seconds, while maintaining good form. At the end of the 15 seconds, lower into the squat, and hold that position for 15 seconds. That’s one rep.